by Anne Finch, Accredited Practising Dietitian for LiveLighter

Happy International Women’s Day!

We know that women are awesome at prioritising health… often other peoples’ 😅. If you’re keen to try something new, here are five fun (and evidence-based) ways to boost your health.

1. Move for joy

Girls and boys are equally active as kids, but somewhere in the teenage years girls' participation tends to drop off. There are so many mental and physical health benefits to moving our bodies. From boosting immunity and bone health to reducing anxiety and improving sleep. If it were a pill, we’d all be taking it!

The key to making movement part of your day is finding something you enjoy and that fits with your schedule. We’ve got some “out of the box” ideas over here – from hula hooping to hiking! And over here are some “movement snack” ideas that are easy to fit in around your life.

young woman hula hooping in her lounge room

Three older women walking along the coast in Broome. They are wearing hats and colourful shirts with Aboriginal art on them. They are smiling and laughing.

2. Just relax, babe

As un-relaxing as it is to hear these words…are you getting enough rest and recuperation? Sleep is a hugely important part of a healthy lifestyle. And in a world that values busy-ness and productivity it’s easy to feel like we “should be doing more”. Now could be a good time to check in on all your extra-curriculars, hobbies, and work-life balance. Make sure they’re improving your life, and not just filling up time. Rest and relaxation are productive too! Have you heard of “silent walking”? This TikTok-famous trend combines mindfulness with gentle movement.

Eat your greens (and reds, yellows and browns!)

I can’t stop, won’t stop banging on about how good vegies and fruit are for us. One of my favourite ways to get more in is by trying to build my breakfast around them. Avo and eggs on toast, baked beans, shakshuka, fruit and muesli, or even the controversial “dinner leftovers for breakfast” – so many tasty ways to get them in! For more ideas, check out this page full of tips, or check out our recipes – guaranteed to be loaded with fruit and veg 😍.

A delicious dish of diced and spiced vegetables like sweet potato and capsicum topped with a gooey boiled egg and served with a cup of tea.

4. Getting enough iron?

“How do I improve my iron?” is one of the most common nutrition questions I get asked by friends and family (and one of the most common nutrient deficiencies in women worldwide). So while it’s not a fun new idea, it’s extremely important for regulating sleep, appetite and energy levels. Getting enough can be especially challenging for people who menstruate - definitely speak to a health professional if low iron is an issue for you! In the meantime, here’s a little pocket guide to iron-rich foods.

Animal sources

Food	Iron (mg)
100 g lamb	3.1
100 g cooked beef or kangaroo	2.7
100 g sardines	2
1 tablespoon chicken liver pate	1.6
100 g grilled salmon	1.2
1 egg	1
90g can tuna	0.8
100 g cooked chicken	0.5

Plant sources

Food	Iron (mg)
2 Weetbix	3
1 cup wholemeal pasta	2.8
½ cup cooked spinach	2.6
100 g firm tofu	2.5
½ cup kidney beans or lentils	2
½ cup cooked Asian greens	1.8
1 tablespoon pumpkin seeds	1.2
1 row (25 g) dark chocolate	1.1
20 almonds	1
1 cup raw spinach/ silverbeet	0.8

A quick note that our bodies are better at absorbing the iron from animal sources. So while there are plenty of good plant sources of iron, you do need to eat more to absorb the same amount as in an animal source.

To boost absorption of all forms of iron:

Eat high iron foods with a good source of vitamin C e.g. berries, citrus, capsicum, kiwi fruit, tomato.
Avoid drinking tea, coffee or wine at the same time as eating these foods. They contain tannins which block iron absorption.
Having a small amount of iron rich foods from animal sources in your meal boosts the absorption of iron from plant sources. It’s called the MFP (meat, fish, poultry) effect!

5. Make your water jazzy

There’s no getting around it; sugary drinks and alcohol suck for our health. The best drink is water – plain and simple. But if you feel like something a little different, choosing sparkling water and giving it a jooj with some herbs and fruits will bring some flair. We’ve got some lovely recipes here but feel free to get creative!

We’ve also got some fancier drinks, perfect for replacing alcoholic drinks or if you like something a little sweeter. We’ve also got a detailed guide on how to break up with sugary drinks if going cold turkey is not for you.